Hugh Jackman Workout
Hugh Jackman Workout
Hugh Jackman Workout Plan
Star of X-Men and Australia, Hugh Jackman has built a body like a brick and his next superhero movie “Wolverine” is
planning to show him at his best physique. So what exactly is this Aussie doing which has his training program so highly requested
by other celebrities?
Hugh Jackman Workout - Hugh’s workouts contains a multi-phase approach.
1st phase was centered on building mass by changing the pace of each lift, 3 sec total and then a 1 sec count down or
really slow 4 sec total and 4 count down.
2nd phase dedicated to strength by lifting really big names, without the sec count.
Each phase lasted from six to 12 weeks, for 1-2hrs, Five days a week.
When it is near shooting time, he lifts weights A day and fills the other days with running, yoga, pilates, and
stretching. For that full workout check out below…
P.S. We have updated Hugh’s workout for his new role if you wish to check that out visit Hugh Jackman Workout.
Hugh Jackman Workout Day 1
* Dumbbell Chest Press (Swiss ball and dumbbells required): While holding a pair of dumbbells, get into a table-top
position with chest up and back to the floor, and with head using a Swiss ball and knees bent (imagine doing bench
presses minus the bench but making use of your core muscles and feet to stabilize excess fat distribution).Keep hips up and
neck pulled down and together again. Perform 12 reps (pick a weight so the 12th rep is difficult); 3 seconds up and
3 seconds down.
* Push-ups: Do soon after chest press. Keep head in line with the spine and support spine by pulling belly
button in to the spine. Can be done from knees or toes. Perform 25 reps (take a break if you have to, but finish 25).
Rest 1 minute and repeat Dumbbell Press and Push-ups for 3 sets.
* Lat Pull Downs (modular lat pulldown machine required): With palms facing away from the body, grip practical the bend
of the bar. Pull bar listed below chin, keeping neck pulled down and together. Perform 12 reps; 3 seconds down
and 3 seconds up.
* External Shoulder Rotations (tubing required): Do immediately after Lat Pull Downs . Use tubing with palms facing up
and elbows in tight to body. Stretch out band, holding elbows at 90 degrees, thumbs outward. Perform 20 reps; 2 seconds
out and a pair of seconds back. Rest 1 minute and repeat Lat Pulls and External Shoulder Rotations for 3 sets.
* Cable Side Raise (adjustable cable pulley machine required): Grip a cable while watching body with one arm, having a
slight bend within the elbow. Hold posture, keep shoulder blades down and back. Perform 12 reps; 3 seconds down and three
seconds up. Do other arm immediately.
* Straight Bar Curl (free-standing bar required): Grab bar shoulder-width apart and curl, holding a soft knee bend and
without arching back. Perform 12 reps; 3 seconds up and three seconds down.
* Close Grip Bar Push-up (free-standing bar and squat rack required): Do just after Straight Bar Curl. In the squat
rack, set up bar at waist height. Carry out a push-up with elbows in tight. Do 12 reps; 5 seconds down and 5 seconds up.
Rest One minute. Repeat Straight Bar Curls and Close Grip Bar Push-ups for 3 sets.
Build Muscle tissue Quickly:
BSN Cellmass
Hugh Jackman Workout Day 2
* Leg Squat: Slowly lower your body on one leg, bringing the hips back so the front knee doesn't go beyond the toes and
squat until upper thigh is parallel to the ground. Perform 12 reps on each leg; 3 seconds up and 3 seconds down. Rest 1
minute and repeat for 3 sets.
* Balance Board Lunge (extreme or round board is required): Place one foot devoted to balance board, back foot on toes
behind in the lunge. Slowly bend both front and rear knees into a lunge until front thigh is parallel down.
Perform 12 reps on each leg; 4 seconds down and 4 seconds up.
* Split Leg Box Jump (do soon after balance lunge): Plant one foot along with a box/bench that holds the front
knee at 90 degrees. With weight mainly on top leg, jump and switch legs. Do 30 jumps. Rest One minute. Repeat Balance
Board Lunge and Split Leg Box Jumps - 3 sets.
* Jack Knife: Come from a push-up position with toes along with a Swiss ball. Raise hips up slightly and draw the belly-
button to the spine. Pull knees up towards chest. Perform 20 reps; 2 seconds in and 2 seconds out.
* Swiss Ball Crunch (do immediately after jack knife): Lie on top of ball with low back supported; pull in belly button
to spine. Perform crunch, exhaling while you come up without allowing stomach to “pop up.” Perform 20 reps; 2 seconds up
and two seconds down. Rest 1 min and repeat Jack Knife and Crunch 3 sets.
Hugh Jackman Workout Day 3
Do 3 sets of the following exercises with no rest in between.
* Walking Lunges: Hold dumbbells at sides. Step through front heel and bring back knee towards floor. Do 30 steps.
* Push-ups: Do 100.
* Swiss Ball Crunch: Do 50.
* Sprint: Outside or on treadmill, sprint One minute at 80 per cent intensity.
* Inch Worms : Inside a push-up position, take tiny steps and so the feet come for the hands. Keep walking until you feel a
gentle stretch through the hamstrings. Do this 30 times.
* Lat Pull Downs : Do 50.
* Stairs: Take every second step. Perform 20 reps (down and up is 1).
Recommended Supplements for your Hugh Jackman Workout:
Creatine for volumizing and strength gains (BSN CellMass)
Glutamine for immunity and muscle recovery (Xtend)
Whey protein for muscle mass development (Combat Powder)
Super Multi-Vitamin for Men: Universal Animal Pak
Conclusion of Hugh Jackman Workout:
It is key to have tons of protein (try supplementing with pure whey protein), and 4-5 servings of vegetables and fruit
daily. Because of the high intensity remember warm up adequately before beginning and get in lots of flexibility training
at the end of your workouts.
Hugh Jackman Workout Plan
Star of X-Men and Australia, Hugh Jackman has built a body like a brick and his next superhero movie “Wolverine” is
planning to show him at his best physique. So what exactly is this Aussie doing which has his training program so highly requested
by other celebrities?
Hugh Jackman Workout - Hugh’s workouts contains a multi-phase approach.
1st phase was centered on building mass by changing the pace of each lift, 3 sec total and then a 1 sec count down or
really slow 4 sec total and 4 count down.
2nd phase dedicated to strength by lifting really big names, without the sec count.
Each phase lasted from six to 12 weeks, for 1-2hrs, Five days a week.
When it is near shooting time, he lifts weights A day and fills the other days with running, yoga, pilates, and
stretching. For that full workout check out below…
P.S. We have updated Hugh’s workout for his new role if you wish to check that out visit Hugh Jackman Workout.
Hugh Jackman Workout Day 1
* Dumbbell Chest Press (Swiss ball and dumbbells required): While holding a pair of dumbbells, get into a table-top
position with chest up and back to the floor, and with head using a Swiss ball and knees bent (imagine doing bench
presses minus the bench but making use of your core muscles and feet to stabilize excess fat distribution).Keep hips up and
neck pulled down and together again. Perform 12 reps (pick a weight so the 12th rep is difficult); 3 seconds up and
3 seconds down.
* Push-ups: Do soon after chest press. Keep head in line with the spine and support spine by pulling belly
button in to the spine. Can be done from knees or toes. Perform 25 reps (take a break if you have to, but finish 25).
Rest 1 minute and repeat Dumbbell Press and Push-ups for 3 sets.
* Lat Pull Downs (modular lat pulldown machine required): With palms facing away from the body, grip practical the bend
of the bar. Pull bar listed below chin, keeping neck pulled down and together. Perform 12 reps; 3 seconds down
and 3 seconds up.
* External Shoulder Rotations (tubing required): Do immediately after Lat Pull Downs . Use tubing with palms facing up
and elbows in tight to body. Stretch out band, holding elbows at 90 degrees, thumbs outward. Perform 20 reps; 2 seconds
out and a pair of seconds back. Rest 1 minute and repeat Lat Pulls and External Shoulder Rotations for 3 sets.
* Cable Side Raise (adjustable cable pulley machine required): Grip a cable while watching body with one arm, having a
slight bend within the elbow. Hold posture, keep shoulder blades down and back. Perform 12 reps; 3 seconds down and three
seconds up. Do other arm immediately.
* Straight Bar Curl (free-standing bar required): Grab bar shoulder-width apart and curl, holding a soft knee bend and
without arching back. Perform 12 reps; 3 seconds up and three seconds down.
* Close Grip Bar Push-up (free-standing bar and squat rack required): Do just after Straight Bar Curl. In the squat
rack, set up bar at waist height. Carry out a push-up with elbows in tight. Do 12 reps; 5 seconds down and 5 seconds up.
Rest One minute. Repeat Straight Bar Curls and Close Grip Bar Push-ups for 3 sets.
Build Muscle tissue Quickly:
BSN Cellmass
Hugh Jackman Workout Day 2
* Leg Squat: Slowly lower your body on one leg, bringing the hips back so the front knee doesn't go beyond the toes and
squat until upper thigh is parallel to the ground. Perform 12 reps on each leg; 3 seconds up and 3 seconds down. Rest 1
minute and repeat for 3 sets.
* Balance Board Lunge (extreme or round board is required): Place one foot devoted to balance board, back foot on toes
behind in the lunge. Slowly bend both front and rear knees into a lunge until front thigh is parallel down.
Perform 12 reps on each leg; 4 seconds down and 4 seconds up.
* Split Leg Box Jump (do soon after balance lunge): Plant one foot along with a box/bench that holds the front
knee at 90 degrees. With weight mainly on top leg, jump and switch legs. Do 30 jumps. Rest One minute. Repeat Balance
Board Lunge and Split Leg Box Jumps - 3 sets.
* Jack Knife: Come from a push-up position with toes along with a Swiss ball. Raise hips up slightly and draw the belly-
button to the spine. Pull knees up towards chest. Perform 20 reps; 2 seconds in and 2 seconds out.
* Swiss Ball Crunch (do immediately after jack knife): Lie on top of ball with low back supported; pull in belly button
to spine. Perform crunch, exhaling while you come up without allowing stomach to “pop up.” Perform 20 reps; 2 seconds up
and two seconds down. Rest 1 min and repeat Jack Knife and Crunch 3 sets.
Hugh Jackman Workout Day 3
Do 3 sets of the following exercises with no rest in between.
* Walking Lunges: Hold dumbbells at sides. Step through front heel and bring back knee towards floor. Do 30 steps.
* Push-ups: Do 100.
* Swiss Ball Crunch: Do 50.
* Sprint: Outside or on treadmill, sprint One minute at 80 per cent intensity.
* Inch Worms : Inside a push-up position, take tiny steps and so the feet come for the hands. Keep walking until you feel a
gentle stretch through the hamstrings. Do this 30 times.
* Lat Pull Downs : Do 50.
* Stairs: Take every second step. Perform 20 reps (down and up is 1).
Recommended Supplements for your Hugh Jackman Workout:
Creatine for volumizing and strength gains (BSN CellMass)
Glutamine for immunity and muscle recovery (Xtend)
Whey protein for muscle mass development (Combat Powder)
Super Multi-Vitamin for Men: Universal Animal Pak
Conclusion of Hugh Jackman Workout:
It is key to have tons of protein (try supplementing with pure whey protein), and 4-5 servings of vegetables and fruit
daily. Because of the high intensity remember warm up adequately before beginning and get in lots of flexibility training
at the end of your workouts.